12 Days of CrossFit

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WOD -compliments CrossFit Seattle!
Here’s what this festively challenging workout looks like:

  • A one hundred yard Sprint
  • Two Bear-crawls and a one hundred yard Sprint
  • Three-second Handstand, Two Bear-crawls, and a one hundred yard Sprint
  • Four Clean & jerks, Three-second Handstand, Two Bear-crawls, and a one hundred yard Sprint
  • Five Dive bomber push-ups, Four Clean & jerks, Three-second Handstand, Two Bear-crawls, and a one hundred yard Sprint
  • Six
    Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks,
    Three-second Handstand, Two Bear-crawls, and a one hundred yard Sprint
  • Seven
    Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four
    Clean & jerks, Three-second Handstand, Two Bear-crawls, and a one
    hundred yard Sprint
  • Eight Hanging leg-raise, Seven Kettlebell
    swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean
    & jerks, Three-second Handstand, Two Bear-crawls, and a one hundred
    yard Sprint
  • Nine Ring-dips, Eight Hanging leg-raise, Seven
    Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four
    Clean & jerks, Three-second Handstand, Two Bear-crawls, and a one
    hundred yard Sprint
  • Ten Squat-thrusts, Nine Ring-dips, Eight
    Hanging leg raise, Seven Kettlebell swings, Six Knees to elbows, Five
    Dive bomber push-ups, Four Clean & jerks, Three-second Handstand,
    Two Bear-crawls, and a one hundred yard Sprint
  • Eleven Pull-ups,
    Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven
    Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four
    Clean & jerks, Three-second Handstand, Two Bear-crawls, and a one
    hundred yard Sprint
  • Twelve Rocking pistols, Eleven Pull-ups, Ten
    Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven
    Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four
    Clean & jerks, Three-second Handstand, Two Bear-crawls, and a one
    hundred yard Sprint!!  Whew!

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